Spud Webb (5'6'' and capable of successfully completing a 360 dunk)
Plyometrics Workout (perform all exercises with full recovery)
1. Sprint Progressions-5 x50 yards
@60% @70% @80% @90% @100%
2. High Knees-25 yards x3
3. Butt Kick-25 yards x3
4. 3 Rim Grabs (with running start)x 3
5. Shuttle Shuffle-25 yards x4 (shuffle sideways 10 yards, shuffle back 10 yards, and shuffle the original direction 5 yards)
6. Carioca- 25 yards x4
7. Tuck Jump- 10 reps x 4
8. Sprinting- 50 yards x5
* Perform all of these exercises as quickly and explosively as possible*
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